Magnesium Citrate vs. Glycinate: What’s the Difference?

Magnesium citrate vs. glycinate–what’s the difference?

Magnesium deficiency is common among Americans, and many individuals turn to magnesium supplementation. However, selecting the right one can be challenging as many different magnesium forms are available.

Let's explore the potential health benefits of magnesium citrate and glycinate and learn which form may be the best option for your needs. 

What is magnesium citrate?

Magnesium citrate is made by combining magnesium salt with citric acid. This results in a highly absorbable form of magnesium that can be found in many multivitamins and mineral supplements.

Magnesium citrate can support digestive health by working as a mild laxative. When consumed, it can relieve constipation by drawing water into the intestines to help soften stools and stimulate bowel movements.

It can also help prevent muscle cramps, improve blood pressure, and support bone health by regulating calcium levels.

Benefits of magnesium citrate

Magnesium citrate may be beneficial to support:

• High blood pressure

• Constipation

• Digestive issues

• Nocturnal leg cramps

• Headaches and migraines
  
  

Watch the video below to learn more about magnesium's amazing benefits.

What is magnesium glycinate?

Magnesium glycinate is a popular dietary supplement that combines magnesium and the amino acid glycine. 

This elemental form of magnesium is known for its calming properties and excellent absorption rate. Magnesium glycinate is typically more gentle on the stomach and doesn't have the same laxative effects associated with other types of magnesium. 

Unlike most mineral supplements, magnesium glycinate doesn’t require an acidic environment for absorption, which makes it suitable for a wide range of individuals.

Magnesium glycinate can help improve digestion by promoting bile production and is a precursor to glutathione. This powerful antioxidant can help neutralize free radicals and support liver function. 

Glycine not only has anti-inflammatory properties but can promote relaxation and support energy production. When combined with magnesium, it can enhance energy levels and help regulate mood.

Benefits of magnesium glycinate

Magnesium glycinate may be beneficial for supporting:

• Better rest 

• Stress

• Chronic fatigue

• Muscle cramps

• High blood pressure

• Headaches

Magnesium citrate vs. glycinate, which is better?

Both magnesium citrate and magnesium glycinate are excellent dietary supplements, offering highly bioavailable magnesium with unique benefits. 

Magnesium citrate can be helpful for those needing short-term digestive support or relief from constipation. It may also help regulate blood pressure and reduce nocturnal leg cramps.

Magnesium glycinate is an optimal choice for long-term use due to a lower risk of gastrointestinal side effects than other forms of elemental magnesium. It also has been found to promote relaxation, help regulate moods, and reduce insomnia and muscle cramping.

Additional forms of magnesium

While magnesium citrate and glycinate are two of the most popular magnesium supplements, several additional options are available. 

Here are three beneficial forms of magnesium.

1. Magnesium L-threonate

Magnesium L-threonate combines magnesium and threonic acid, a metabolite of vitamin C that enables magnesium ions to easily cross the blood-brain barrier.

By promoting a smooth transfer of magnesium into the brain, magnesium L-threonate can help enhance cognitive function and has been shown to improve synaptic plasticity, which is crucial for learning, memory, and overall brain health.

A study published in Neural Regeneration Research found that magnesium L-threonate improved cognitive performance in animal models of Alzheimer’s disease. 

Supplementation with this form of magnesium successfully improved memory, reduced oxidative stress, and decreased brain inflammation. 

Additionally, magnesium L-threonate had beneficial effects on microbial gut diversity, which is believed to influence the gut-brain axis and reduce the risk of neurodegenerative diseases. 

2. Magnesium orotate

Magnesium orotate is made by binding magnesium to orotic acid. This elemental form aids energy production and overall cellular health by enhancing magnesium's ability to penetrate cell membranes. 

Magnesium is vital in synthesizing adenosine triphosphate (ATP), the cell's primary energy currency. By facilitating the creation of ATP, magnesium orotate can help support energy metabolism, muscle recovery, and overall athletic performance.

In addition, research published in Nutrients explored magnesium orotates’s impact on the microbiome-gut-brain axis, particularly in individuals with gastrointestinal and psychological health issues.

The study found that magnesium orotate supplementation showed the potential to balance the gut microbiome, reduce gastrointestinal symptoms, and support mood disorders such as depression and anxiety. 

3. Magnesium taurate

Magnesium taurate combines magnesium and taurine, an amino acid known for its calming effects and ability to support cardiovascular and neurological wellness.

Taurine plays a vital role in stabilizing cell membranes and regulating calcium levels. This can help maintain proper heart function by promoting healthy blood pressure and reducing the risk of arrhythmias. Additionally, taurine may have significant neuroprotective properties.

According to research published in Neural Regeneration Research, “Taurine has the potential to be used to treat a variety of human diseases, including stroke, neurodegenerative diseases such as Alzheimer's and Parkinson’s disease, epilepsy, and others.”

Causes of magnesium deficiency

Magnesium deficiency can arise from several factors, many of which are preventable through beneficial lifestyle changes and supplementation.

A common cause of deficiency is a lack of magnesium-rich foods, such as leafy green vegetables, nuts, and seeds. Because the body only absorbs between 30 and 75 percent of dietary magnesium and can lose up to 70 percent within 24 hours, regular dietary intake is crucial to prevent deficiency.

Low stomach acidity also affects mineral absorption, and most elemental forms of magnesium require an acidic environment for effective intestinal uptake. 

Conditions such as gastroesophageal reflux disease (GERD), the use of antacids, or a zinc deficiency can reduce stomach acidity, thereby decreasing effective magnesium absorption.

Similarly, excess calcium intake can also interfere with magnesium, creating an imbalance between these crucial minerals.

Eating processed foods, including refined grains and sugar, can exacerbate magnesium deficiency. These foods can deplete magnesium stores by interfering with mineral utilization and metabolism. 

Processed and junk foods can also disrupt stomach acidity by neutralizing stomach acids. In addition, a nutrient-poor diet can lead to deficiencies linked to reduced production of hydrochloric acid (HCl) in the stomach lining.

Other factors, such as chronic stress, aging, kidney damage, and certain medications, can contribute to magnesium deficiency by increasing excretion, blocking absorption, or reducing the body's ability to retain it.   

Due to the numerous factors that negatively impact magnesium levels, increasing magnesium-rich foods and incorporating a magnesium supplement can be an effective strategy to prevent deficiency-related issues.

Signs of magnesium deficiency 

Magnesium is a critical coenzyme that assists in over 300 biochemical reactions, ranging from energy production and DNA repair to nervous system regulation. 

“When magnesium levels are low, the body can’t efficiently carry out essential processes, leading to symptoms such as fatigue, mood imbalances, and metabolic disruptions,” explains Dr. Berg.

Many symptoms of magnesium deficiency can go unnoticed or are attributed to other causes. This makes it important to address potential magnesium deficiency proactively, as its signs can be subtle and easily mistaken for other health issues.

Common signs of magnesium deficiency include:

• Fatigue

• Poor sleep 

• Elevated cortisol

• Muscle twitching

• High blood pressure

Magnesium supplement dosage

The recommended daily intake of magnesium ranges from 300 to 700 milligrams, depending on individual factors such as age, gender, and health status. 

More physically active people or those affected by chronic stress, muscle cramps, or insomnia may require higher doses. 

Additionally, conditions such as diabetes, cardiovascular disease, and chronic fatigue can deplete magnesium levels and increase the body's magnesium requirements.

If you have a medical condition or are taking medications, consult a healthcare provider to determine a safe and appropriate dosage based on your health needs.

It’s important to note that excessive magnesium intake can cause hypermagnesemia, a potentially serious condition that can lead to kidney damage, coma, or even cardiorespiratory arrest. 

If you experience symptoms, such as weakness, confusion, irregular heartbeat, or low blood pressure after taking too much magnesium, seek immediate medical attention.

How to choose a magnesium supplement

Which magnesium supplement is right for you depends on your specific health needs.

For example, magnesium citrate can help relieve constipation and nocturnal muscle cramps. Magnesium glycinate, which is gentler on the stomach, is an ideal long-term option for maintaining optimal body levels and promoting a healthy body.

If you're looking to improve cognitive function, consider taking magnesium L-threonate. Magnesium orotate may be the best option for enhancing physical performance and energy levels.

Ideally, opt for a magnesium supplement that also includes vitamins D3 and B6. These essential nutrients enhance magnesium absorption, thereby maximizing its health benefits. 

Be cautious of low-quality magnesium supplements. While inexpensive, they are poorly absorbed and associated with various potential side effects. 

Here are some of the worst types of magnesium:

• Magnesium oxide

• Magnesium sulfate 

• Magnesium hydroxide

• Magnesium chloride

Key takeaways

Magnesium citrate vs. glycinate–what’s the difference? 

Magnesium citrate and magnesium glycinate are both excellent supplements that can help prevent and correct magnesium deficiency. 

While magnesium citrate supports digestive health and can relieve constipation, magnesium glycinate is more suitable for relaxation and has less of a laxative effect, making it an ideal option for long-term use.

FAQ

1. Which is better, magnesium citrate vs. glycinate?

While both forms of magnesium can offer valuable benefits, including muscle support, reduced cramping, and healthy nerve function, they each have unique attributes. 

Magnesium citrate can offer digestive support and relieve constipation. In contrast, magnesium glycinate can help promote relaxation, better sleep, and reduce anxiety.

2. What is the worst form of magnesium? 

The worst forms of magnesium include magnesium oxide, sulfate, hydroxide, and chloride, which are poorly absorbed and associated with a higher risk of adverse gastrointestinal effects.

3. How long does magnesium stay in the body?

The body can lose up to 70 percent of its magnesium stores within 24 hours, depending on factors such as kidney function, dietary habits, and overall health. 

This underscores the importance of maintaining optimal levels of this essential mineral through diet and supplementation.

4. Which food is highest in magnesium?

Pumpkin seeds are one of the best dietary sources of magnesium. Other magnesium-rich foods include leafy green vegetables such as Swiss chard and spinach, chia seeds, almonds, avocados, and dark chocolate.

5. Which is better for leg cramps, magnesium citrate or magnesium glycinate?

Both magnesium citrate and glycinate can help relieve leg cramps. However, magnesium glycinate may be a better choice as it tends to have less of a laxative effect. 

6. Which form of magnesium is best for occasional anxiety?

Magnesium glycinate is often considered the best form of magnesium for occasional anxiety due to its potential calming effects and sleep-enhancing benefits. 

Sources

1. https://journals.lww.com/nrronline/fulltext/2024/10000

2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9029938/ 

3. https://journals.lww.com/nrronline/fulltext/2024/01000/